Strength and Conditioning Week of Monday, 18 January 2016

Strength and Conditioning Week of Monday, 18 January 2016

Monday
Warm up
Dumbbell row 5-8 reps
Bench press strength focus 5-8 reps
Pull-down 10-12 reps
one arm shoulder press, 10-12 reps
Cardio
Cool down & stretch

Tuesday
Warm up
Back Squat 3-8 reps
back extension   8-12 reps
lunge 8-12 reps
hanging knee raise 8-15 reps
Cardio
Cool down & stretch

Wednesday
Rest day

Thursday
Warm up
chin-up 5-8 reps
one arm dumbbell push press 5-8 reps
inverted row 10-12 reps
dumbbell bench press 10-12  reps
Cardio
Cool down & stretch

Friday
Warm up
Deadlift 3-6 reps
good morning 8-12  reps
walking lunges 8-12 reps
reverse crunch 8-15rep
Cardio
Cool down & stretch

Saturday
Rest day

Sunday
Warm up
Kettle bell deadlifts 40 Reps
Kettle bell swings 30 Reps
Kettle bell goblet squats 20 Reps
Kettle bell overhead press 10 Reps
Cardio
Cool down & stretch

Fight club - workouts for the week Monday, 25 January 2016

Fight club - workouts for the week Monday, 25 January 2016

Fight club - workouts for the week Monday, 18 January 2016

Fight club - workouts for the week Monday, 18 January 2016